In this gentle, post-lunch flow and stretch sequence, Kat and Pia from Refresh Yoga Center in Alexandria, VA guide yogis through a series of postures designed to break up the daily grind and awaken the body. This practice is open to all levels, is great for beginners, and can be done in the comfort of one’s own home. All you need is a mat or towel, a blanket for propping the body and padding the knees, and your breath.

This practice is perfect for yogis looking for a restorative way to kick off their afternoon with mindful breath and movement. Anyone with a desire to practice (known as “tapas” in yoga terms) and some time to kill is welcome to join. Studies show that even one minute spent in practice can be enough to reset someone’s outlook. Now, imagine what 20 can do!

Taking this time, especially in the middle of the day when tasks and thoughts have compounded into a peak, is the perfect pause to get things back on track. The effects can be immediately felt and focus is enhanced for the rest of the day. Not to mention, yoga has been shown to improve flexibility, posture, and balance; strengthen bones; and increase muscle strength. And the importance and benefits of deep, cleansing breaths cannot be understated but can always be felt.

And you get to experience all of this by pressing play. 

Kat and Pia guide yogis through seated breathing exercises, gentle neck, wrist and Achilles stretches, light heart openers, deep hip openers and energizing backbends for a refreshing practice with a well-deserved savasana. There’s enough movement to get the prana flowing, but enough breathing and yin stretching to feel grounded, resulting in an overall renewal in the middle of the day. This sequence is perfect for yogis without a lot of time for a timeout. In just 20 minutes, every part of the body is awakened and strengthened.

If you’d like to deepen your practice by gradually building on postures in a safe, guided and playful way, make the commitment to join our Beginner Yoga Series. Whether it’s once a week, twice a week, or every day, committing to a series at your local yoga studio is a great way to evolve your practice in a consistent way.

And if you’re a more seasoned yogi who is looking to grow their practice and share its benefits with others, sign up for our 200 Hour Summer Teacher Training  Intensive. The Refresh Yoga teacher training curriculum covers the fundamentals of yoga philosophy, teaching methods, a focus on alignment and Vinyasa sequencing, the art of adjustments and touch-assist, yoga anatomy, meditation, breathing, and the lifestyle and discipline of a yogi.  It’s a great way to learn more about the poses you love, the alignment that enhances them, and how much you are capable of!

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